Forearm exercises: which work your forearm most?

Your forearm muscles control grip and wrist movement. Heavy holds, carries and pulling exercises train them, often without you noticing.

Exercises where the forearm is a primary mover

Ranked by how much of the work the forearm does in each exercise.

• Farmer's Walkalso traps, abs
• Hammer Curlalso brachialis, biceps

Exercises that also work the forearm

The forearm assists in these, but is not the main target.

• Bicep Curlalso biceps, brachialis
• Chin-Upalso lats, biceps, rhomboids
• Deadliftalso glutes, hamstrings, lower back (erector spinae)
• Hanging Leg Raisealso abs, obliques
• Preacher Curlalso biceps
• Pull-Upalso lats, biceps, rhomboids
• Sumo Deadliftalso glutes, quads, adductors, hamstrings
• Dumbbell Rowalso lats, rhomboids, traps
• Romanian Deadliftalso hamstrings, glutes, lower back (erector spinae)
• T-Bar Rowalso lats, rhomboids, traps
• Barbell Rowalso lats, rhomboids, traps
• Kettlebell Swingalso glutes, hamstrings, lower back (erector spinae)
• Lat Pulldownalso lats, biceps, rhomboids
• Seated Cable Rowalso rhomboids, lats, traps
• Shrugalso traps
• Upright Rowalso side delts, traps
• Bench Pressalso chest, front delts, triceps
• Close-Grip Bench Pressalso triceps, chest, front delts
• Skull Crusheralso triceps
• Tricep Pushdownalso triceps

Other muscle groups

This guide is general fitness information, not medical advice. Muscle involvement varies with form, grip and individual anatomy.